Downward facing dog (Adho Mukha Svanasana)
This yoga movement can be done when you feel like stretching your spine and chest.
First, stand up straight. Then slowly, bend over and place your palms on the floor with your arms and legs still straight.
Open your feet and arms shoulder-width apart so that your balance is maintained. Hold this position for about one minute then repeat if necessary.
Extended triangle pose (Utthita Trikonasana)
The next yoga pose that is suitable for nursing mothers is Utthita Trikonasana. To do it right, first stand up straight with your feet wide apart over your shoulders. Spread your arms to the side in a straight position.
Then, tilt one side of the body to the right or left while both arms remain stretched. Then, straighten the position of the hand until it forms in a straight line with the head facing the upper arm.
Hold the movement for about 1 minute because this yoga movement is good for the thighs of nursing mothers.
Bridge pose (Setu Bandha Sarvangasana)
This pose is done lying on your back. However, don’t leave your legs straight. Pull your legs inward with an open position with your feet flat on the floor. The position of the hands are on each side of the body with palms pressed to the floor.
Then, lift your hips slowly and hold for a moment with your palms and feet as the support. If you feel uncomfortable, put a pillow as a buffer right at the boundary between your lower back and buttocks.
Half boat pose (Parsva Navasana)
The half boat pose starts with sitting down on the floor. Then at the same time, raise both legs straight up and move forward. In this position, your body will be seen forming the letter V. Position your arms straight ahead, beside your raised legs.
Make sure your spine stays straight, don’t bend or bend. This yoga movement can stretch the stomach muscles of a nursing mother as well as strengthen her.